4 Eastern Ways to Cope With Social Anxiety

We live in an anxiety-driven world. We are often too paralyzed by anxiety to exercise our agency—the ability to act in the world. Some of us have been socialized with dysfunctional beliefs about how the world works and our place in it. In the West, we seem to be obsessed with treating the symptoms of our challenges rather than the underlying causes. Therefore, it behooves us to look at alternative models of treatment to conquer anxiety. Here are four Eastern strategies to cope with anxiety.

1. Get medication. If you are struggling with clinical anxiety, then the best course of action is to get treated medically. This may come as a surprise because Eastern models often don’t rely on treatment that much; however, the 9th-century scholar Abu Zayd al-Balkhi, in Sustenance of the Body and Soul, argued that anxiety is triggered by an imbalance in the brain that ought to be balanced through substance. The reliance on medication should neither be shameful nor stigmatized, in either the East or the West. Mental health challenges are as serious as physical maladies; they are often instigated by imbalances in the body. As you get medication to address the underlying causes of anxiety, you should surround yourself with a nourishing social group.

2. Cultivate nourishing social support. The literature is clear about the impact of social groups on our mental health. Of course, it is better to stay alone than in toxic relationships; but in general, cultivating nourishing social groups is essential for health and well-being. In the East, social groups are built-in into society. In the West, where individualism is prioritized, the individual must cultivate those social groups. According to a study published in the Journal of Anxiety Disorders, “Quality contact with other people serves as a reliable mood enhancement strategy.” In other words, socializing and connecting with people, even for those who struggle with social anxiety, should produce positive effects. As you cultivate nourishing social groups, you will encounter imperfections wherever you look and go.

3. Accept your imperfections. In the West, people may feel a pressure in the air that they should always be perfect. But humans are inherently fallible; it is in our essence. If struggling with anxiety is part of your identity, then self-disclose that struggle when meeting new people. According to a study published in Cognitive Therapy and Research, people who self-disclose their personal history tend to come across as more likable. In other words, people often will connect with your tough edges and imperfections, so disclosing your anxious feelings from the beginning should work to your advantage. Even as you come to terms with your imperfections, you should take responsibility for solving your challenges.

4. Assume responsibilities to change. If there is one idea that take from this post, it should be this: You should assume responsibility for addressing your challenges. This doesn’t mean that you shouldn’t seek external support, but it does mean that you should presume the prerogative over your health and well-being. This principle of taking responsibility is discussed in Eastern scriptures (especially in the Quran), where it is often understood that change always comes from within. In How to Win Friends and Influence People, Dale Carnegie explained the process of change, especially of personal transformation. Change is neither linear nor gradual; it is circular and sporadic. The key to achieving personal change is therefore patience: Persistence trumps brilliance.

In conclusion, to come to terms with social anxiety, you may need to deploy strategies from across the world. Soon you will realize that the best change comes from trial and error, observation and experimentation, persevering in the losses, and celebrating the wins. If you struggle with social anxiety, consider getting treatment, cultivate nourishing friends, accept your imperfections, and presume responsibility to change.